Change your Mistakes for Kick-Butt Workouts

"He is a wise man who does not grieve for things which he has not, but rejoices for things which he has"

-Epictetus

WEBSITE: Start the day right! http://www.womenshealthmag.com/nutrition/healthy-cereal-quiz?cm_mmc=Newsletter-_-2010_Nov_09-_-Dose-_-readon

I can only harp so many times about avoiding overtraining and not stretching...I am sure you are sick of hearing me say that! But despite this, there are some very serious mistakes that are common in the fitness realm that will not help you advance in training. I am more than guilty of these "bonehead" mistakes, but let's look at some alternatives that will help you make your training kick butt!!

Mistake #1-Just Wing It
Walking into the gym with no plan will hurt no one but yourself. "Action without planning is the biggest cause of failure". This approach means you don't know where you are, where you are going or how you are going to get there.
Kick Butt Approach-Strategic Plan
This means you have a plan. You know what your current level is, what your goal is and what steps you will take to get there. You will maximize your efficiency and have a plan to hold you accountable in order to reach your goals.

Mistake #2-Sticking to the same workout
Everyone has there favorite machine and form of workout. I am completely guilty of finding a running route I love and doing it over and over-repeating the same curves, hills, and distance. This is not the way to push myself to improve...all the while my muscles are thinking been there, done that! Doing the same distance, same reps, same weight week after week will lead you straight to adaptation.
Kick Butt Approach-Strive to Beat Your Record
Muscle strength increases when you place demands on your body and beyond what it has experienced. Work just a little bit harder than you thought possible and you will LOVE the results! I promise, your body is stronger than you think it is.

Mistake #3-Starving yourself
Diet and exercise seem to go hand in hand. People typically make a goal to improve themself by increasing workouts and decreasing food intake. Yes, creating a calorie deficit is the way to lose weight and fat but this deficit needs to be kept small. When you enter starvation mode your body will begin to experience muscle loss, slowed metabolism and plateaus. On the same note, not eating after a workout (or waiting too long to eat) will create some of these same results.
Kick Butt Approach-Eat More to Burn More
Well it seems common sense, but when you exercise more you can (and should) eat more. No, an hour on the treadmill does not merit a whole bag of Chips Ahoy, but you DO need to fuel the fire. The best way to reach an ideal weight is to decrease caloric intake slightly but increase exercise level greatly. So, don't be scared to eat post-workout in fear of undoing what you have worked for but rather eat protein AND carbs.

Mistake #4-Focusing on strengths
We all have our favorite exercises, ones we are really good at. It makes us feel good to know I am great at push-ups and so I can crank them out at the gym and feel great about it (that is totally not my thoughts on push-ups at all that's for sure!!) The result? Poor posture, strains/pulls/tears, and muscle imbalance.
Kick Butt Approach-Train for Functional Balance
It is not all about cosmetic, but rather work on BALANCE and a full-body approach so your body is able to work at it's best. You have all your muscles for a reason so make sure you maximize their effectiveness.

Mistake #5-Comparing yourself to others
I saved this one for last because I am all-too guilty of this one! When I am at the gym, I am terrible at looking at everyone around me. The girl on the treadmill next to me-heaven forbid I stop running before she does. The random girl across the room should not have a heavier weight than me. WHO CARES! Chances are you will never see these people again. All you are doing is frustrating yourself which is a sure-fire way to head straight to becoming unmotivated to workout completely.
Kick Butt Approach-Make your Workout about YOU
"Never try to be better than someone else, but never cease trying to be the best you can be". Become motivated by YOUR goals and YOUR own limits. Try to strengthen yourself to reach your own potential-not somebody elses. Improve YOURSELF by working on your own progress and forward movement.

Thanksgiving done the healthy way:

Mashed Potatoes

-5 pound potatoes (peeled and quartered)

-3 cups cauliflower

-4 cloves garlic

-1 large carrots (chopped)

-1/2 cup skim milk

-3 tablespoons butter

-1/2 teaspoon salt

-1/4 teaspoon ground pepper

-1 tablespoon parsley (chopped)

1. Bring pot of water to a boil. Add potatoes, cauliflower, garlic, carrots. Cook until potatoes are sofetened. Drain.

2. Add milk, butter, salt and pepper. Beat until smooth. Add parsely.